10-31-2014 "Happy Halloween"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
10 Med ball Cleans

1 round:
15 Single Leg raises
:30 sec Goblet Squat
10 lateral Lunges with PVC
:15 sec Prayer stretch


Strength and Skill Work:
Power Cleans 1-1-1-1-1 work up to a 1 rep max with GOOD FORM!
(Spend 15-20 minutes Improving our Power clean)



Suggested Partner Metcon:
10-9-8-7-6-5-4-3-2-1 Snatch (any way) RX 135/95 Scaled 105/65 w/ 1 round of Cindy between each set Each team performs 10 snatch reps Each team performs 2 rounds Cindy Each team performs 9 snatch reps Each team performs 2 rounds Cindy Etc....... One bar, teams split snatch reps between partners as you wish, each partner has to perform at least one snatch rep excluding the last round. One round of Cindy to be completed by each partner per round. Chin above bar on pull-up and chest to deck on push-up.